1st Bells and Whistles of 2025
Pre-Ruck: Bam, Bluto, Closer – great work, gents! 530 Launch into Warm-A-Rama: no music just focus, 30 SSH, 20 each of Arm Swirly Things –> Thing Swirly Arms –> Michael Phelps –>Moroccan nightclubs –> OH...
Read moreSongs In The Key Of Life
YHC has been on a bit of jag lately jamming to Stevland Hardaway Morris aka Stevie Wonder after listening to the excellent podcast, “The Wonder of Stevie”. Stevie Wonder is a prolific artist and pioneer as much of soul, R&B...
Read moreBells Gets Wrangled
Weather: cool around 50, and damp EC Run: Bam, Bluto and Singing Cowboy (presumably, feel free to add your name for credit) 0530 sharp: Welcome, Five Core Principles and Mission Statement, Warm-a-rama with SSH, Merkins, Abe, Mtn Climbers, Peter...
Read moreWarm Up – Nobody cares. Time Wasters. Thang – 5 Exercises per set (20 Reps Each) – Run the Big Loop in between Set 1 KB Swings Deadlifts Curls Skull Crushers Overhead Press Set 2 Merkins WW2’s Squats Calf Raises Alternating Lunch (10 each Side)...
Read moreDid you know there is a heavy metal version of the Ghostbusters theme song?
It’s true, and it led off the playlist at the Halloween Eve beatdown at Bells and Whistles. It was a pretty straightforward routine. The big plastic pumpkin bucket was filled with some candy and also multiple slips of paper with an...
Read moreOctober Music Tour
YHC had the keys (for the first time) to the best KB Wednesday workout that Dash-land has to offer. YHC dug into the archives and found a workout that seemed suitable for this AM and thus, a loose plan was put in place. But first — the...
Read moreThe Return to Qlory
YHC returned to the Q reigns in what seems like quite some time. It felt good to lead the PAX at Bells & Whistles once more. YHC even set the alarm 10 minutes earlier than normal to ensure proper preparation before 0530; however, upon waking...
Read moreOde to Wink’s Loop at Bells and Whistles
When YHC was asked by Transcript to Q #F3SouthernVirginia’s premier Wednesday workout #BellsNWhistles, I didn’t realize: a.) this would be my VQ, b.) where the AO was. Thankfully we have charts and maps of the interwebz to help with...
Read moreEasy Math at BnW
The cars rolled in, and we got right down to it on 7/3 at BnW Warm-O-Rama was pretty standard, but there was an eerie total lack of counting the IC Whirly-With-The-Clap but some loud, crisp, and right-on-time clapping. It was cool sounding. We...
Read moreNew Faces at Bells
It was a clear humid morning in the year of our Lord 2024 on the twelfth of June. I have been coming off a crazy 3 months of work with being out of town every Wednesday in the process and I have been missing one of my favorite AO’s. When asked...
Read moreIncreasing Distances at BnW
Atrophy reached out to YHC over the weekend to take this week’s Q, which I gladly accepted. It’s always an honor to lead the premier Wednesday workout in the dash that focuses on lifting weights and running sprints. So that’s...
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